1. Meditation

Initially, I was doubtful. The notion of simply sitting quietly for 10–15 minutes each day, closing my eyes, and focusing on my breath seemed unexciting.

> Nevertheless, I recognized the need for change and committed to trying.

The first few sessions felt tedious, but soon, something clicked. While attempting to concentrate on my breath, I became aware of the barrage of thoughts racing through my mind. After a while, I lost track of my meditation amid all the mental chatter.

> Enter the concept of “Monkey Brain.”

This term describes a restless mind filled with disparate thoughts, making it hard to focus on the present. It’s that inner voice that often hinders your progress, making you second-guess your actions or passions.

Meditation served as a remedy. It helped anchor me and improve my focus on my thoughts, allowing me to recognize them as mere passing notions that don’t define my identity. I’ve practiced meditation on and off for nearly two years now, and it has profoundly transformed me.

After each session, I experience a calming effect and look forward to meditating almost daily. One significant change I’ve noticed is an enhanced clarity regarding anxious thoughts. Rather than feeling overwhelmed, I can now observe these thoughts more clearly and understand that they don’t define me.

While it’s an ongoing process, the key is persistence. I utilize an app called Medito, which is entirely free. I appreciate their strong belief that meditation should be accessible to everyone. The app offers various courses and meditations, including ones to aid sleep! You might want to check it out. :)

2. Walking

When I mention walking, I mean truly immersing yourself in the experience without distractions. I leave my phone behind and focus solely on my breath and surroundings.

To me, this resembles another form of meditation, aiming to remain present. I observe people, the trees, colors, and sounds around me. As cliché as it may sound, being present while walking makes a noticeable difference.

Whenever I feel overwhelmed or down, I often take a stroll in the park. As a nature lover, these moments of tranquility are invaluable.

The health benefits of regular walking are numerous, including enhanced cardiovascular health and better management of conditions like hypertension.

For me, walking provides a unique opportunity to be present. So next time you go for a walk, consider leaving your phone at home and see how it feels. In our screen-obsessed world, lifting your gaze and appreciating your surroundings can be refreshing.

3. Exercising

It’s no surprise that physical activity makes the list. It also provides another pathway to mindfulness.

Exercise has countless advantages, such as releasing ‘feel-good’ chemicals like endorphins and serotonin, which elevate your mood, improving overall fitness, and enhancing your ability to stay present.

Often, when entering the gym, people might do a set and then check their phones, losing track of time before moving to the next activity.

> There’s a proper way to exercise.

Create a plan and stick to it. Respect your rest times and minimize distractions. In today’s world, distractions are everywhere—even during workouts. The primary purpose of exercising is to… well, exercise. Focus on every rep and do your best.

I use an app called Hevy, which allows you to set rest intervals for each exercise, providing a prompt when it’s time to resume.

If you’re looking for guidance on getting started at the gym, check out my article where I share my experience with a YouTuber's program for effective workouts.

With a solid plan and focus during exercise, you’re again present, making this one of the most effective methods for improving my mental health.

> Feeling better physically has significantly boosted my confidence and self-esteem.

4. Cooking

Food plays a crucial role in mental health. Reports increasingly suggest that what we eat can influence our mental state. The surge of ultra-processed foods seems to correlate with the rising rates of depression and poor mental health.

This makes sense!

Consuming foods high in sugar and unhealthy fats leads to inflammation, negatively affecting both the gut and the brain, potentially resulting in increased anxiety and depression.

> It’s a vicious cycle.

I strongly advocate for preparing healthy meals and caring for your body. Cooking provides a creative outlet and empowers me to control what I consume.

Similar to the previous practices, cooking allows me to focus, serving as another form of mindfulness. I recently wrote an article detailing the types of foods I prioritize in my diet—feel free to check it out!

> Remember, you are what you eat. Incorporate healthier options and give cooking a try. You won’t regret it!

5. Gratitude Journaling

During the Covid lockdown, I stumbled upon a fascinating free course on Coursera about the science of well-being.

One of the most impactful lessons I learned was about practicing gratitude.

The concept of hedonic adaptation refers to our tendency to quickly adjust to new circumstances, whether positive or negative.

For instance, after receiving a job promotion, you may initially feel thrilled, but that happiness often fades as you adapt to your new situation, returning to your baseline happiness. This cycle of seeking new highs can be counterproductive and lower your overall satisfaction.

Instead, practicing gratitude allows us to focus on the positives in our lives, enhancing our appreciation for them. By consistently acknowledging what we are thankful for, we can elevate our happiness baseline.

I’ve adopted gratitude journaling into my routine, jotting down three things I’m grateful for at the end of each day, which can be anything from:

> I am grateful for Medium for providing me with a platform to share my stories.

Closing Thoughts

These five practices have become my guiding principles, significantly improving my mental health. While I still experience anxiety, the key lies in how I manage it.

A recent book I read shared four fundamental tips that I believe can aid your journey too:

> Healing is a daily commitment that requires consistent effort.

> Many factors are beyond your control, so focus on what you can influence.

> Your thoughts may tempt you to revert to past habits, but recognizing this and resisting is crucial.

> Taking charge of your mental health is empowering.

I wish you all the best on your journey and hope this guide serves as a valuable starting point.

Dev